Author Topic: D4's Journal to DUNK  (Read 42535 times)

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D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #30 on: March 02, 2011, 04:13:59 pm »
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Courts were closed today  :uhhhfacepalm:

I had a lot of strong energy today in the weight room, maybe it's the new improved diet?  haha hopefully

4x7 Pull ups (man im weak on this)
5x5x225lbs half squat
5x4x225lbs dead lifts (for some reason my glutes were burning more than my hamstrings today, usually it's the other way around, and since I jumped a lot of weight on this, my back was curving a little bit, but no pain from it, hope that's okay.)
5x5x275lbs single leg leg presses

Some ankle rehab

Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

Girljordan

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Re: DUNK AS SOON AS POSSIBLE
« Reply #31 on: March 02, 2011, 04:40:32 pm »
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Did you ever go back and try the core test again, Just to see if you improved? I tried it and failed on the one leg one arm part but I was just wearing sock and was sliding backwards.

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #32 on: March 02, 2011, 04:44:01 pm »
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Did you ever go back and try the core test again, Just to see if you improved? I tried it and failed on the one leg one arm part but I was just wearing sock and was sliding backwards.

No, I never went back to that.  They say that doing exercises such as planks are worthless going over 30-45 seconds.  After that it just builds endurance, which is not what I am looking for.  So I just scrapped that whole test.  I also read that heavy squats and dead lifts are great for strengthening your core so I'm just doing my core from that for now.  Once I get my squat and DL up, I will do more direct work on my core.  As for planks and such, I feel like it only works your core stability and if I just keep doing heavy squatting and DL's, it'll strengthen it better.

Anyone who is more informed than I care to correct anything I said?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #33 on: March 04, 2011, 05:17:58 pm »
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Wow only got 3~4 hours of sleep...  Ate pb&j and choco milk went to weight room and weighed in at 145.6lbs!!  Lost 2.5 lbs so far

Squats 4x5x245lbs
DL 4x4x225lbs
Unilateral leg presses 270 lbs

Practiced shots and left hand for hour and 15 minutes, felt pretty springy and ankle seems a little bit better
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #34 on: March 05, 2011, 04:28:02 pm »
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Today weighed in at 144.6 lbs.  Wow, lost 3 lbs in a week, and I've never looked more lean in my life.  Man it feels good to be lighter.  Since I worked out lower body yesterday, I went to gym today to do a full upper body workout to try and help maintain my upper body mass and strength.  So far, my upper body muscles doesn't seem to have atrophied at all.  I tried max bench pressing, I don't know if it was because I wasn't mentally focusing myself which lead to improper warming up, but I couldn't bench my 190lb PR from last time.  I got 185 though... After did some dumbbell rows with 75 lbs.  Then 5 sets of pull ups BW.

I have a rock hard six pack that I'm trying to make more visible with my diet by shedding off the fat.  Am I right in assuming that having a 6 pack does NOT mean a strong core/abs?  Am I right in thinking I can benefit a couple inches with direct strength core/ab workouts to strengthen my midsection? 

Also, does obliques have anything to do with core strength for JUMPING?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

Divad

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Re: DUNK AS SOON AS POSSIBLE
« Reply #35 on: March 05, 2011, 04:33:08 pm »
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I too have a strong 6-set of abs but i can't seem to get rid of that extra loose skin down the lower abs...anyway lulz! the obliques are probably the most superficial of all abs muscles. The only way the abs seem to play a part in the equation is when they all contract isometrically, which is what they do basically in sports.

?Shooting for Overall Lower Body Explosiveness? (And Full body rippedness)

Prime Goal: SLRVJ Two-Hand Tomahawk

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #36 on: March 05, 2011, 06:51:10 pm »
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I too have a strong 6-set of abs but i can't seem to get rid of that extra loose skin down the lower abs...anyway lulz! the obliques are probably the most superficial of all abs muscles. The only way the abs seem to play a part in the equation is when they all contract isometrically, which is what they do basically in sports.



So... what ur saying is strong abs are important for all athletic movements and obliques arent important at all?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #37 on: March 06, 2011, 05:42:13 pm »
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HELL YEAHHHHH

Went to courts today to work on my game for 2 hours.  I tried max jumping even though my ankle is not 100% yet, my ankle is now strong enough to take the landings!!!!  This got me excited so I tried max jumping.  I'm right handed so I jump with my left (1 foot jumper), and my left ankle is the only that got injured.  My usual highest on my 1 foot jump is 36"(touching rim) but I got 1 inch below, but still, with my ankle not 100% it was encouraging.  I tried 2 feet jump, and my previous best was 33", and today I fuckin  :personal-record:'d with 35" LOLLL!  My standing vert was at a same 30"ish.  

I also took a body fat test with calipers with a personal trainer that works there.  I couldnt' believe it.  He said Im at 13% WTF!!  I swear I thought I was under 10.  I'm a pretty skinny guy.  Wow I didn't know I had that little muscle mass.  Besides my bicep and tricep skinfolds, my back and hip measurements part he didnt even lift my shirt, he measured the skinfold wiht my shirt...  I didn't know if he took that into account in his calculations but still couldnt make THAT much of a difference.  Wow I'm at 144 lbs with 13%.  That's almost 19lbs of fat on my body.  I wanna drop 9 more lbs, and get down to 135lbs which will make me 10 lbs of fat so that's 10/135 = 7-8% body fat.  

Hopefully those 9 lbs in itself will give me 2 inches.
Hopefully ankle returning to 100% gives me 2 inches.
Hopefully getting back into jumping often (which I didn't do for 5 weeks) gets me like 1-2 inches.
And hopefully sprint training over spring break will give me another inch.
And then hopefully I get stronger to get that last 2 inches to dunk.

Only worry I have is 5'9" with shoes.  I'm gonna weigh 135 lbs.  Man.. that seems so small and skinny.  Hopefully I can add muscle mass after that while getting stronger lower body to maintain my vert.
« Last Edit: March 06, 2011, 07:01:22 pm by Ineedtodunk »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #38 on: March 07, 2011, 04:22:18 pm »
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Okay wtf...  slept like 9 hrs and I was so fuckin tired today..  Tried to man up and went to weight room.  Man I could not go 100%.  I didn't even ball after. 

Warm up sets then 3x5x250lbs Squats
warm up then 1x3x225lbs DL's -.-
5x5x295 lbs single leg leg press
Maybe it's cuz today was 4th consecutive day of physical activity?  Between 2 leg days I had a upper body day and a basketball day.

Resting tomororw!
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #39 on: March 09, 2011, 12:44:47 am »
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uhhhhh today was a complete rest day.. Feels whack cuz I'm on a diet trying to get lean but had to rest today cuz I was so energy depleted yesterday, I don't wanna be weak for tomorrow's lifts and jumping session.  Man I gotta get rid of this belly fat to start flying! 

One thing I'm struggling with right now... SLEEPING..
My sleeping habits are horrible, last night I was lying in bed for 4 hrs and finally fell asleep which messed me up cuz it made me wake up at 11 am today...  Anyone have any sleeping tips?

My ankle seems to SLOWLY be getting out of the 90% healed stage it's been stuck at for 3 weeks.  It's now like 92% lol...  Still a tiny bit of swelling that left and still hurts in some positions, but atleast it's strong enough for me to jump on (probably not my 100% though).

I've been sorta rehabbing my ankle everyday for 10 days straight now doing resistance bands, single leg balancing and stretching stuff.  Seems to not really do much anymore.  Hopefully just continuously playing basketball (no games, just working on my game with shooting/dribbling drills) and doing jumping sessions with my low top kobe zoom 6's will be enough to get my ankle back to 100% healthy and durable.  I can just FEEL IT.  Get down to 7-8%BF and healthy ankle and I can feel 40" RVJ.  Just gotta stay committed!

On top of that, only got 10 days left to achieve my goals lol.  Only my bench press goals have been met but don't be deceived, all others are pretty close!  The one I feel like will be hardest to reach is the cutting down my body fat one.  I can't stand this stubborn belly fat!
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #40 on: March 09, 2011, 06:58:22 pm »
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Didn't get much sleep, went to weight room with some coffee in me.  I wasn't fatigued today though unlike Monday.  Workout went as such:

Dumbbell Bench Press 3x5x55lbs each
Warm up sets then Squat 3x5x260lbs (half squatting)
Warm up sets then Dead lift 3x4x235lbs
4x5x315lbs Single leg leg presses

WTF! I weighed in at 146.6 lbs today... How did I gain 2 lbs in 2 days?  Maybe it was the lots of water and coffee I drank before going... I made sure to drink lots of water cuz without being properly hydrated, high intensity squats and DL's get me dizzy, especially since I drank coffee.  I've been consuming 2000 calories at max the last 3 days...  Maintenance for me is like 2600+...
Maybe I'll start hitting 1600-1700 calories a day again.  Only reason I didn't stay with this was cuz I was scared it might cause muscle atrophy

Okay, my ankle was a little sore... I think it was from the calf raise negatives I did on Monday.  On top of that, it feels like my left hip/glute got pulled or something... All these nagging injuries jeezus.

After my lifts I shot around for like 75 minutes.  I then tried some max jumps.  Hopefully the disappointing jumps were due to having lifted heavy just prior to this, my still not healthy ankle injury, and my new hip/glute pulled muscle thing...

SVJ I got 29 inches.... (1 inch lower than Sunday)
2 legged max jump I got 34 inches (1 inch lower than Sunday)
1 legged max jump got 35.5 inches (.5 inch higher than Sunday)

Man what I would give to have my ankle and hip injuries to fully heal by March 17.  I'm going to have a weight lifting session on March 15, rest up and on the 17th, caffeine up and go for a max jump session without weight training before.  That's the day I gotta hit my jumping goals before my deadline on March 18.  On the 18th, I'm not gonna have time to jump.

GOTTA BE CLUTCH!!! 9 DAYS LEFT, MAKE THE GOALS HAPPEN!  Sucks I got finals during these last 9 days as well but enough whining, just go get it done!
« Last Edit: March 09, 2011, 07:01:38 pm by Ineedtodunk »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #41 on: March 10, 2011, 10:50:10 pm »
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Only 8 days left.. today was a rest day and I had an exam so just studied for that all day.

Tomorrow I'm going to change up my routine.  No more deadlifting and single leg leg pressing.  Gonna just squat and BSS and add some weighted calf raises.  Ankle felt better today.  It's slowly creeping up to 100%, it's like 94% now.  Hopefully tomorrow morning I set some PR's on my jumps after I lift.  Keep up this lift then jump routine every other day until next Tuesday.  I will do it then, and then rest til Thursday and have a max jumping session without lifting prior and caffeine'd up.  

I noticed in my jump session yesterday, I was getting higher off a drop step 2 feet jump than a running 2 feet jump.  Is this normal or am I jumping wrong off the running one?

There was like an inch difference.  

Diet has been going better, managing to eat 1600-1700 calories a day without getting too hungry.  These March 18 goals of mine are consuming me lol.  Gotta get it over with and accomplish them.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #42 on: March 11, 2011, 07:06:51 pm »
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So basketball courts were closed today so couldn't get in some jump sessions and etc.  I was energetic so I kinda just went all out in the weight room for a long time.  I tried bulgarian split squats, man I am having a hard time balancing and stuff, so I just resumed my usual unilateral leg presses.  I know I said I am gonna stop DLing but I had energy and just did it to reach my goal of 250 lbs and end it there.  Glad I got that out of the way. Workout went as such:

Warm up sets then 3x5x265lbs Squat
Warm up sets then 1x1x250lbs DeadLift (I tried another set but couldn't)
5x5x320lbs Single leg leg presses
4x5x390lbs single leg calf raises
4x5x55lb dumbbell bench press
4x5x75lb dumbbell rows
Ran a mile after this, don't know why.

Also, I weighed in at 143.6 lbs today, so I'm losing some weight (hopefully all fat).

After the workout, I went grocery shopping and bought some oven roasted chicken.  I ate the whole thing by my self...  I ate the skin too for half the chicken and the other half I resisted.  I know the meat itself is actually healthy, but I hope it wasn't too many calories...I'll just eat only fruits the rest of the day with a small sandwich for dinner.  Gotta hit 140lbs by March 18.

Ankle Update: it's feeling a lot better but it's still obviously not 100% and it's sore for some reason on the top part (not where my injury was).

I'm thinking of resting up til Monday and going for a ME jump session with caffeine.  Unless I'm not sore on Sunday, then I'm just going to lift and play ball.  A week left til my deadline!
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #43 on: March 11, 2011, 09:18:42 pm »
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Also I remeasured my reach.  Head to tip of finger is 16 inches so.... I'm 7'0" reach, but 7'1" with shoes lol.  So my vert numbers are 1 inch less I guess.  I need to do an official measure one day, I used a damn ruler
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

adarqui

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Re: DUNK AS SOON AS POSSIBLE
« Reply #44 on: March 12, 2011, 05:53:02 am »
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some good work going on in here, congrats on that PR off double leg, i had missed it.

getting higher off two steps compared to 3-4 steps is a "problem" for sure, but the first plan of attack is simply practicing more 3-step lead in jumps, then 4, etc.. usually it's a practice issue.. if hitting it from that angle doesn't improve the 3-4step runups and have those jumps > 2 step, you're looking at really focusing on some more intense reactive work.

it's pretty easy for someone to get really fatigued the day after a PR.. so that could have been what all the fatigue was about.

will be interesting to see if you make that deadline, you're definitely putting in some great work, keep it up.. and jumps on monday (if you do them) on caffeine should definitely feel alot better.. before each "important max jump", think about getting as high as possible, recite it a few times in your head or actually say it out loud.. an important max jump is once you've already started max jumping, and you feel a good jump coming on.. for example if you did 12 max effort jumps after warmup, 4 of those may be really psyched up, recite that line in your head before those jumps, then go get it.

peace